Inverted row

Category

Back

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Latissimus Dorsi, Teres Major, Trapezius, Rhomboids

Secondary muscles

Biceps Brachii, Brachioradialis

How to do it

1. Set a sturdy bar or the edge of a solid table at about waist height. Lie on your back underneath it with your legs extended and your heels on the floor.
2. Grasp the bar or table edge with an overhand grip, hands slightly wider than shoulder-width apart.
3. Engage your core and pull your chest up towards the bar by bending your elbows and squeezing your shoulder blades together, keeping your body in a straight line from head to heels.
4. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Drive your elbows back and squeeze your shoulder blades to pull with your back, not just your arms.
• Make it easier by keeping your body more upright, or harder by lowering your foot position toward horizontal.
• Keep your hips lifted so your body stays in one straight line, avoiding any sag.
• Breathe steadily, exhaling as you pull up and inhaling as you lower down.